Which food contains the highest vitamin A?

November 17, 2025 •

3 min read

According to the National Institutes of Health, a 3-ounce serving of pan-fried beef liver contains over 700% of the daily value for vitamin A. This makes beef liver the most concentrated source of vitamin A, far exceeding many well-known plant-based options like sweet potatoes and carrots.

Quick Summary

This article details the foods with the highest vitamin A content, comparing animal- and plant-based sources. It explains the different forms of vitamin A, lists the top dietary options, and discusses the importance of this vital nutrient for health.

Key Points

Beef liver is the highest source: A single 3-ounce serving of pan-fried beef liver contains over 700% of the recommended daily value for vitamin A.
Two types of vitamin A exist: Preformed vitamin A (found in animal products like liver and eggs) and provitamin A (carotenoids in plants like sweet potatoes and carrots).
Plant sources are also potent: Sweet potatoes, carrots, spinach, and butternut squash are excellent sources of beta-carotene, which the body converts to vitamin A.
Health risks from excessive preformed vitamin A: Too much preformed vitamin A from supplements or large, frequent servings of liver can cause toxicity, unlike plant-based provitamin A.
Fat improves absorption: Because vitamin A is fat-soluble, consuming it with a healthy fat source like olive oil or avocado can maximize absorption.
Vital for vision, immunity, and more: Adequate vitamin A intake supports healthy vision, a strong immune system, proper growth, and good skin.

The Unrivaled King: Beef Liver

When answering the question, "Which food contains the highest vitamin A?", the definitive answer is beef liver. A single 3-ounce serving of pan-fried beef liver provides an astonishing 6,582 micrograms (mcg) RAE (retinol activity equivalents) of preformed vitamin A, which is over 700% of the recommended daily value. This immense concentration of a single nutrient places it in a category of its own. Other organ meats, such as lamb and chicken liver, are also exceptionally rich sources, following closely behind.

Understanding the Two Types of Vitamin A

Vitamin A exists in two primary forms in food:

Preformed Vitamin A (Retinoids): Found in animal products like liver, eggs, and dairy, this active form is readily used by the body and stored in the liver. Excessive intake from these sources can lead to toxicity (hypervitaminosis A).
Provitamin A (Carotenoids): Found in colorful plant foods (e.g., beta-carotene), this form is converted to active vitamin A by the body as needed, making toxicity from plant sources very rare. High intake can cause carotenemia, a harmless yellow-orange skin tint.

Top Tier Food Sources of Vitamin A

Beyond beef liver, many other foods are excellent sources of vitamin A, encompassing both animal- and plant-based options.

Animal-Based Sources (Preformed Vitamin A)

Significant sources include cod liver oil (over 450% DV per tablespoon), goat cheese (good dairy source), eggs, and pickled herring.

Plant-Based Sources (Provitamin A)

Key plant sources of provitamin A (beta-carotene) include sweet potatoes (156% DV per medium potato), carrots (significant RAE in half a cup), boiled spinach, baked butternut squash, cantaloupe, and red bell peppers.

Comparison of Top Vitamin A Foods

Here's a table comparing common servings of high-vitamin A foods:


Food	Serving Size	Vitamin A (mcg RAE)	% Daily Value (DV)	Vitamin A Form
Beef Liver	3 oz, pan-fried	6,582	731%	Preformed
Cod Liver Oil	1 tbsp	4,080	453%	Preformed
Sweet Potato	1 medium, baked	1,403	156%	Provitamin
Butternut Squash	1 cup, baked	1,140	127%	Provitamin
Spinach	1 cup, boiled	943	105%	Provitamin
Carrots	1 cup, cooked	1,280	142%	Provitamin
Red Bell Pepper	1 large, raw	257	29%	Provitamin
Cantaloupe	1 cup	270	30%	Provitamin

The Importance of Fat for Absorption

As vitamin A is fat-soluble, consuming it with fat enhances its absorption.

Health Benefits of a Vitamin A-Rich Diet

Vitamin A is crucial for various bodily functions.

Promotes Good Vision

It is essential for retina pigments, supporting vision, preventing night blindness, and protecting against severe deficiency issues like xerophthalmia.

Supports the Immune System

Vitamin A regulates immune cell function, helping the body fight infections.

Maintains Healthy Skin and Hair

It aids the growth of body tissues, including skin and hair, and supports sebum production for moisture.

Essential for Growth and Reproduction

Vitamin A is vital for reproductive health and fetal development during pregnancy.

Potential Risks and Precautions

Excessive preformed vitamin A from supplements or organ meats can cause toxicity, particularly a concern for pregnant women due to the risk of birth defects. While organ meats are safe in moderation (e.g., once a week), high intake increases risk. Symptoms of toxicity include blurred vision, hair loss, headaches, and liver damage.

Conclusion

Beef liver stands out as the food with the highest vitamin A concentration. Plant-based sources like sweet potatoes, carrots, and spinach are also excellent, providing provitamin A that the body converts safely. A balanced diet with diverse sources is key for optimal vitamin A intake and overall health. Those with specific health conditions, like pregnant women, should seek medical advice for appropriate levels.

Incorporating Vitamin A into Your Diet

Easy ways to increase intake include adding sweet potatoes or squash to meals, sautéing spinach with fat, snacking on carrots or peppers, consuming liver occasionally, using canned pumpkin, and including dairy and eggs.

A varied diet ensures a range of nutrients and prevents excessive intake of any single nutrient.

Optional Link: For detailed information from the National Institutes of Health (NIH), see their fact sheet on Vitamin A.

Frequently Asked Questions

No, while beef liver is the most concentrated source, other foods are also excellent providers of vitamin A. These include cod liver oil, sweet potatoes, carrots, and spinach.

Yes, excessive consumption of preformed vitamin A from animal sources like liver or supplements can cause toxicity (hypervitaminosis A). It is highly unlikely to get too much from plant-based foods, as the body regulates the conversion of provitamin A.

A medium-sized sweet potato provides more vitamin A than a carrot. A single baked sweet potato offers 156% of the daily value, while half a cup of raw carrots provides 51%.

Vitamin A from both sources is beneficial, but they differ. The body readily uses preformed vitamin A from animal products. In contrast, provitamin A from plants needs to be converted, a process the body can regulate. This makes animal sources more potent but also riskier in high doses.

Initial signs of vitamin A deficiency include night blindness, dry skin, and increased susceptibility to infections. Severe deficiency can lead to more serious eye damage and stunted growth in children.

Yes, pregnant women should be cautious about their vitamin A intake, particularly from supplements and liver, as high doses of preformed vitamin A can cause birth defects. They should consult a healthcare provider for safe intake levels.

Fortified foods, such as certain cereals and milk, can be good sources of vitamin A, though they generally contain less than organ meats or colorful vegetables. A single serving of fortified cereal typically contains about 10% of the daily value.